1. Exercise
No, you don’t get to ditch your yoga mat or running shoes all together. Exercise is a vital activity for your health, and can actually contribute to getting better-quality sleep. The problem, though, is that exercising within three hours of bedtime can raise your body temperature, and make dozing off more difficult. Breaking a sweat, then, is best left for earlier in the day!
2.Take a Hot Shower/Bath
Like exercise, hot showers and baths can actually help you fall asleep. The problem, however, comes out of taking one too close to the time you plan on hitting the sack. Being overheated can bring same affects just like late exercises.
3.Read Engrossing Stories
Many of us have done this: you’re reading a really interesting novel and you tell yourself, “Oh just one more page!” Suddenly, it’s 2AM and you have to be awake in four hours. Yep, reading a really interesting book, essay or novel before bed will make it difficult to get to sleep. Perhaps you can remedy it by finding the most boring thing imaginable to read?!
4.Have Serious Conversations
You’ve probably heard the phrase, “don’t go to bed angry.” And, as it turns out, it’s totally accurate! Research has shown that sleeping directly after a fight or traumatic experience will effectively preserve your emotions until you awake. The human body is adverse to falling asleep in dangerous situations — it’s a defense mechanism. Thus, you’ll have a much harder time falling asleep after a big blowout. It’s best to resolve conflicts before you hit the sack.
(source : youdao.com)